The Next Level Newsletter - August, 2016                       Volume XIII, Issue VI


Dear Marty,  

Summer is here! Our feature article this month is about managing the mid-season grind.



Summer 2016 Kids Triathlon Training Group: June 19-August 28

We're teaming up with Coach Brooks Doughtie of All Out Multisport to offer a summertime Kids Triathlon training group!  The program, for ages 7-14, kicks off this Sunday, June 19, 2016 and run for ten weeks, leading up to a late August kids triathlon in the Raleigh area. We'll have two coach-led practices per week.  Please read more about the OSB Kids Triathlon training group here.



Open Water Clinic #5 (final date) - Saturday, August 20

One Step Beyond offers several open water clinics through the spring and summer at Jordan Lake.  Each clinic includes lectures on open water venues/conditions and on swim training structure; demonstration and then practice of open water skills such as sighting, drafting, turns, starts, and dealing with crowds; and a monitored 300m open water swim (or two). We work to ensure that each participant is well prepared for their future open water races. Each clinic is certified for 3 CEUs with USA Triathlon coaches.


You can read more and enroll here:


Open water swim practices:

We also offer ten 1-hour open water practices throughout the spring and summer.  These are weekday evening sessions meant to be used as training for our athletes and the swim community at large. The next practice will be on August 10, barring excessively warm water. Please follow this link for OSB open water practice details.


The mid season grind article                                     



Somewhere around the middle of a long triathlon season, lots of previously motivated athletes start to falter in their unwavering determination. Welcome to the grind! The grind is the dead zone between feeling enthusiastic and feeling worn out; the place where your foot is off the gas pedal but hasn't yet hit the brake. The grind is the blah in your training plan. Another long ride. Another long run. Another distance swim. 


"Meh," as my younger athletes meh at me.


Just about every athlete in the world deals with this. You can only train so long and so hard for so long or so hard. 


It's time to switch it up for a couple weeks.


Training success is a long term approach that balances the demands of consistency and training load with rest and mental recuperation. Virtually every athlete needs to take some down time. Much like nightly sleep allows our brains to clear out the day's accumulated biowaste and prepare for another challenging day, our minds and bodies need periodic down time to prepare for another round of challenging workouts.


In the overall approach, you can afford to have an easy week every 3-4 weeks, and an easy period every 4-6 months.  That doesn't mean you sit on the couch and watch TV all day.  It does mean you can just go easy or mix it up with some cross training you wouldn't normally engage in. More serious athletes might just take a couple lighter weeks, while recreational athletes could do 2-4 weeks. This is long enough to allow you to refocus, but short enough that you will retain the majority of your fitness gains to that point.


It's important to note that doing some maintenance workouts in your chosen sport is a good idea. These can be easy aerobic sessions.  If you want to add a handful of short (less than 1 minute) accelerations, that will retain most of your top end speed. 


However, remember to keep in mind the point of an easy or off period is to let yourself relax a bit. Don't let the maintenance/recovery phase turn into another rigid base building block. Be deliberate in your choice... to not be deliberate. The rest of the season will thank you for your periodic lack of focus. 


Marty Gaal, NSCA CSCS, is a USA Triathlon coach. He has been working with endurance athletes since 2002 and is the co-founder of One Step Beyond. He is currently on an easy week after racing the Lake Logan Half last Saturday.





Kathy Larkin 7th AG at River Cities Triathlon

Thys Wind 1st OA at Lake Logan Half

Lindsee McPhail 9th AG at Lake Logan Half

Tanner Lovelace 30th AG at Lake Logan Half

Jeff Roegge 13th AG at Lake Logan Half

Coach Marty 6th Master Open at Lake Logan Half

Melissa Alfano 1st Master Open at Lake Logan International Tri

Larry Hamilton rides the Carolina Tarwheels Bikefest 100


Joanne Piscitelli 1st AG at UNC Wellness Sprint

Tanner Lovelace 9th AG at UNC Wellness Sprint

Tanner Lovelace 10th AG and PRs at the Mission Man Sprint

Laurie O'Connor 2nd AG at Mission Man Sprint

Coach Bri 2nd OA at Mission Man Sprint

Tim Gensler 6th AG at Evergreen Sprint Tri

Cari Soleo 2nd KOM in the Cup-n-Cone ride

Anne Macdonald 11th KOM in the Cup-Cone ride


Lisa Hoff swims the Flathead Lake 5k

Joanne Piscitelli 2nd AG at Triangle Sprint

Marian Bergdolt 2nd AG at Triangle Sprint

Laurie O'Connor 3rd AG at Triangle Sprint

Scott Cunningham 10th AG at Triangle Sprint

Kory Gray 1st Open at Triangle Sprint

Cari Soleo 1st Master, 2nd OA at Triangle Sprint

Tanner Lovelace 21st AG at Triangle Sprint

Coach Marty 6th Master Open at Triangle Sprint


Kathy Larkin 3rd AG at the Culpepper Sprint

Lisa Hoff 1st AG at Big Deuce 2 mile swim

Diane Huis 7th AG at Lil Uno 1 mile swim

Marian Bergdolt 1st AG at Lil Uno 1 mile swim

Cari Soleo 1st AG at Big Deuce 2 mile swim

Paul Amisano 11th AG at Big Deuce 2 mile swim

Lindsee McPhail 11th AG at Big Deuce 2 mile swim

Angie Amisano 7th AG at Lil Uno 1 mile swim

Joanne Piscitelli 1st AG at Lil Uno 1 mile swim

Coach Bri 2nd AG at Lil Uno 1 mile swim


In June:


Tim Gensler 3rd AG at the Loveland Lake to Lake Tri

Thys Wind 2nd OA at the Carolina Double Beach Sprint Tri

Jennifer Barker 4th AG at the Carolina Double Beach Sprint Tri

Larry Hamilton rides the Blood Sweat and Gears Century


Erik Johnson 2nd AG at 3 Little Pigs Tri

Angie Amisano 6th AG and PR at 3 Little Pigs Tri

Paul Amisano 10th AG and PR at 3 Little Pigs Tri

Marian Bergdolt 1st AG at 3 Little Pigs Tri

Jason Schneider 14th AG at 3 Little Pigs Tri

Tanner Lovelace 7th AG at 3 Little Pigs Tri

Coach Bri 1st OA at 3 Little Pigs Tri

Coach Marty 2nd OA at 3 Little Pigs Tri


Jenni Barker 6th AG at Escape from Alcatraz Triathlon

Lisa Hoff 7th AG at the Great Chesapeake Bay 4.4 mile swim

Kathy Larkin 5th AG at the Jamestown Olympic Triathlon



OSB coaching programscoaching


One Step Beyond offers customized individual endurance training programs to triathletes, runners, and swimmers throughout the year.  Our most popular ongoing program is called Basic Steps coaching.


If you want a great schedule but don't feel the need for extensive interaction during the training cycle, this is the plan for you. Our coaches will create a professional training plan designed around your specific goals and constraints, with adjustments along the way as needed. Your coach will be available to you via email or text, which we check and respond to Monday thru Friday.


The initial interview is conducted by phone, and all ongoing coaching is accomplished through Training Peaks software and email support. You will receive:


- Annual Training Plan

- A weekly schedule with specific daily workouts  

- Group training sessions
- Ongoing email support for all questions (client initiated)
- Race day pacing and nutrition advice
- Necessary adjustments of your schedule
- Regular feedback from your coach
- 20% discount on additional personal training and consulting sessions
- A Trainingpeaks training account


Powerstroke: Speed through force and form DVD powerstrokedvd


Powerstroke® is Coach Marty Gaal's method for teaching competitive freestyle swimming technique to adult triathletes and open water racers. The Powerstroke® DVD was specifically developed for adult swimmers looking to improve their swim speed in triathlon, open water racing, and distance pool events.


Powerstroke DVD


Powerstroke® is:

  • A concept designed to teach the integral relationship between good form and the application of force when swimming
  • A specific drill you can include in your daily workouts
  • A stroke form that will help you torpedo your way to a PR finish
  • A way of swimming

The Powerstroke®: Speed through force and form DVD includes:

  • 40 minute lecture: What is Powerstroke?
  • 25 minute general freestyle swim technique analysis: The three types of freestyle stroke mechanics and how to progress to the strongest: High elbow catch / early vertical forearm
  • 25 minute Powerstroke freestyle swimming technique in-depth explanation
  • 1 hour of seven key drills and detailed descriptions
  • 4 minute stretching and dryland exercise video

Purchase your copy here!



OSB premade training programs are for athletes who would like to follow a well made training plan, but don't require ongoing coaching. These plans can be set so they can end on the day of your A race and include a free TrainingPeaks account.

One Step Beyond currently offers:

Intermediate 16 week Half-Ironman 70.3 Triathlon Training Plan - $79.99

Intermediate 16 week Olympic distance triathlon training plan - $69.95
Intermediate 10 week Olympic distance triathlon training plan - $59.95

Beginner 16 week Olympic distance triathlon training plan - $69.95

Beginner 10 week Olympic distance triathlon training plan - 49.95

Intermediate 10 week sprint triathlon training plan - $59.95
Beginner 16 week sprint triathlon triathlon training plan - $69.95

Beginner 10k run in 10 weeks training program - $44.99


You can review and purchase any of our plans, hosted on the TrainingPeaks platform here.


Swim workout of the monthswimworkouts


This month's swim workout is a pure distance workout.


Warm up (1,000): 

600 easy choice

8 x 50 odd drill choice / even kick :10


Main set (2,400-3,200):

6 to 8 x 400 on :20-30 rest (not a lot of rest).  Moderate to mod hard effort. Optional to use paddles on up to half the set.


Advanced swimmers can add 8-10 x 50 alternate stroke or build each to fast on :10-:15


Cool down (100):

100 easy


Total 3,500-4,800.  



Lil Uno and Big Deuce Open Water Swims TriangleSwim



Congrats to everyone who competed!  Top results of the Little Uno and Big Deuce 1 and 2 mile swims are below.  Full results can be found here.


Little Uno 1.2 women

1. Morgan Cotter 24.27

2. Carrie Vetter 25:39

3. Kathleen Pelczynski 26:25

Top Master: Julie Murphy 29:10


Little Uno 1.2 men

1. Andrew Farrell 22:44

2. Jason Fox 23:00

3. Jason Kao 23:32

Top Master: Alex Bloom 25:02


Big Deuce 2.4 women

1. Jennifer Kenney 47:47

2. Heidi Williams 48:14

3. Jocelyn Midgett 48:26

Top Master: Joanne Wainwright 55:02


Big Deuce 2.4 men

1. Brendan Quinn 42:51

2. Samuel Tucker 43:56

3. Aram Simonian 51:00

Top Master: 51:02

The final swim in the series is scheduled for October 08!


If you enjoy open water events, you should also check out Swim the Loop in Wrightsville Beach, scheduled for October 1 this season.


The Triangle Open Water Mile Swim Series is brought to you by One Step Beyond and FS Series.


Our Sponsorssponsors



Thanks to the following organizations, that provide service and support to One Step Beyond athletes.


Frank Rexford, Guaranteed Rate


Whether you are purchasing a new home, refinancing your mortgage, or simply considering a home improvement project, I have the experience to help you find a loan that is right for you. And I will take the time to provide clear explanations along the way, so that you will be confident as you make choices about the many financing options available.


My business is referral-based, with nearly 100% of my business coming from satisfied clients, trusted financial advisors and some of the most experienced realtors in the Triangle. I hope to earn your business by not only offering competitive rates and fees, but also by providing exceptional client service. Purchasing or refinancing a home can be stressful, and so my team and I will work hard to carefully guide you to a smooth closing.


office: 919.442.4139

f: 919.869.1510







Marty, Bri, and Daniel
One Step Beyond 





Copyright © 2015. All Rights Reserved.

One Step Beyond, PO Box 4622, Cary, NC 27519



Sent by in collaboration with